It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.

Todays workout

20 Minute Cardio before and after lifting

Barbell Twists - 150 Each Side (300 total) with a small 18lb bar on my shoulders

Reverse grip pulldown (Sadly we only have a lat pull down machine at my gym so I just reverse grip on it and deal with it)10x7510x9012x10512x12012x135

Notes: I was supposed to superset Squats with the Leg Presses but it was douche bag central at the gym today. Still feel like I got an awesome workout today though. Last night and today I had some Gimmie Lean Sausage Style as my protein. That stuff is super lean (hence the name) but is jammed packed with sodium. I have no plan on making it a regular addition to my diet but it was a nice (and very flavorful) chance of pace compared to my tofu. I had a real urge to eat something bad for me yesterday but I held tight. I think the Gimmie Lean helped curb that also.

Rest/Cardio day tomorrow.Getting pumped as hell to start week 5 of this program!

25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

Tri V-Bar Pushdown10x8010x9015x120, 15x90, 15x6015x130, 10x100, 10x7013x130, 10x100, 10x70Notes: Accidentally did an extra warmup set. Probably should have started lighter for the triple drop sets in order to do 3 sets of 15 on the triple drops. Either way it was an awesome workout.

Close Grip Barbell Bench10x4510x5512x95, 12x85, 12x6512x95, 10x85, 10x6512x95, 10x85, 10x65Notes: Have not done this workout in awhile so it was a bit weird at first. Felt like I did really well on this one.

Cable Overhead Tri Pull10x6010x7010x100, 10x80, 10x6010x100, 10x80, 10x6010x100, 10x80, 10x60Notes: The last triple drop set was painful and started to get a bit sloppy. Pushed through though.

xChrisZx wrote:It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.

I'll second his statement - your progress photos are showing off your progress!

I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery.

xChrisZx wrote:It is very reassuring when one of the trainers at the gym asks how your workouts are going and when you say awesome they reply with "Yeah I can tell. I can see in your face that you are slimming down." Something along those lines. I then told him about my plan and we talked about supplements are lifting and what not.To say that put me in a good mood would be an understatement.The main trainer at the gym is not just some schmuck. He is a natural bodybuilder himself and a prep coach. Super nice dude.

I'll second his statement - your progress photos are showing off your progress!

I'll also second your statement about the gym being douche-bag central lately; the newbies have arrived at my gym and so many bros curling in the rack/stacking plates onto the leg press and only doing 1/4 reps. However, you're still getting some killer work outs in so I take it you've also mastered the art of navigating the douche-baggery.

Thanks. I see myself everyday so I am very critical of my progress.

Luckily most of the douche bags have not been at the gym lately. I really just need to start waking up earlier and to avoid almost everyone.

25 Minute Cardio before and after liftingTwists (before and after lifting) - 150 Each Side (300 total) with a 18 medicine ball

Barbell Shoulder Press10x5010x6010x80Notes: Could have started heavier. Played it safe though since I have not done this workout in awhile.

BB Shoulder Press (behind head)15x5010x80, 7x70Notes: Went too low on the last two reps and I think I pinched something in the base of my neck. I have been using a heating pad and stretching it out as much as possible. Hopefully it fixes itself soon.

Barbell Shrugs15x13512x18512x185Notes: Should have brought my straps. My grip was shit on the last set.

Delt Machine15x6015x7512x7510x7510x7510x7510x75Notes: Got super sore at the last sets and my neck started to bug me.

Final notes: Switched todays rest/cardio day with tomorrows workout. My best friend is currently finishing up a drive from Texas to Indiana for my sons baptism/baby party this Sunday. Pumped to hangout with him and his old lady tomorrow. Bummed that I can't eat like a champ with him like we usually do.

I have been out of Xtend for the past week and it is driving me nuts. I returned a bad flavor to bodybuilding.com and it is taking forever for them to recieve it. Luckily I was able to grab a quick scoop from a guy at the gym. I also went ahead and broke down and bought a back up small tub from amazon. That and my new tub of protein will be here tomorrow.

Having my evening shake then heading to bed.

Last edited by xChrisZx on Sat Jan 21, 2012 12:21 am, edited 1 time in total.

Did a straight 40 minutes on the treadmill. Pretty basic stuff.My new tub up protein and Xtend came in today. I am really happy about that to say the least. Not having my morning protein shake really sucked. The hot oatmeal I had instead was a nice change of pace but I just felt off without it.

Took a random nap this afternoon which threw off my meals a bit but this whole day has been off.

Back on track in the morning.

Should be a good day tomorrow. Chest & Triceps and then hanging out and probably getting tattooed.

Final Notes: Still stoked to have my Xtend back. My meals were off again today. I ate the right foods but between getting up late, getting into my first ever fender bender on the drive home from the gym, having to run errands to beat the snow and then getting tattooed last minute things were just off.